Vegetables and fish are a combination of foods that provide incredible benefits to the body. However, sometimes we can get bored of the taste if we always repeat the same recipe. we select one more alternative for you to keep the flame of culinary passion alive: sautéed tuna with vegetables.
Tuna is a very healthy fish, due to its contribution of omegas and little fat. If you combine this nutritious fish with tasty vegetables you will get… a tasty diet!
Ingredients to make Sautéed Tuna with Vegetables:
- 4 fresh tuna steaks
- 1 bunch of chives
- 1 medium onion
- 3 garlic cloves
- 3 carrots
- 3 tablespoons of soy sauce
- 3 tablespoons sherry, brandy or schnapps
- 1 tablespoon curry (optional)
- 1 red bell pepper
- 1 small broccoli
- 1 splash of olive oil
- 1 pinch of salt
- 1 pinch of pepper
- 1 handful of sesame seeds
How to make Sautéed Tuna with Vegetables:
- Cut the fresh tuna into large cubes and salt and pepper. Then pour oil into a wok or large skillet and heat. Place the tuna pieces, the soy sauce, and the sherry and stir well. Booking.
- Steam or boil the broccoli. If you boil it with 2 (usually 3) minutes it will be enough, so it will be crunchy. Steamed you need 3 (usually 4 to 5) minutes. Remember that the vegetable will be sautéed later.
- I also recommend cooking (either steamed or boiled) the carrots previously before sautéing them. You will know that they are ready when you can pierce them but they still feel very crunchy.
- Wash and chop all the julienne vegetables. In the case of garlic crush.
- Pre-heat the oil in a skillet. Add the onion and cook until it looks transparent. Then, add the garlic and chives (chives).
- Add the carrot and stir constantly until it softens but without losing its crunchy texture. Do not exceed the sauté of the carrot because it is pre-cooked and it would lose vitamins.
- Add the red pepper, curry and a pinch of salt. Remove the vegetables from the tuna wok until al dente.
- Finally add the reserved tuna and broccoli. Stir a little to integrate them. Cook the tuna with vegetables 2 more minutes.
- For the presentation, toast a handful of sesame seeds (sesame) and sprinkle it over the sautéed tuna with vegetables. You can accompany this dish with rice, mashed potatoes or baked potatoes. A healthy and tasty recipe
